What's going on nation? Today, I'm going to demonstrate for you guys how to perform a pistol squat
Now a pistol squat is an amazing exercise to help you build leg strength
To work on your balance but to also help you discover any muscle imbalances you might have in your lower body
Another great thing about this exercise is it's going to also help to correct those imbalances the more you do the exercise
So the main muscles I'm going to be working today gonna be your glutes quads and hamstrings
But keep in mind you're also going to be utilizing your core and your calves to help with balance and stability throughout the exercise
begin, the exercise standing with your feet shoulder-width apart extend both arms out in front of your body and contract your core as tight as
You can
Once in position begin to lower yourself to the ground while you lift and extend your right leg forward
Keep your core and glutes contracted throughout the entire movement for stability and use your extended arms to help with balance
Begin to lower yourself to the ground
And as soon as you descend all the way to the floor
Push through the heel of your left foot to return to the starting position and repeat
If you cannot perform this movement with your bodyweight alone, you can modify the exercise with the following progressions
For progression one you're going to position a plyo box about four inches behind you
once in place perform the movement as you normally would
Except now you will sit on the plyo box to help with the stability at the bottom of the movement
Be sure to not rock or use momentum when you push up from off the plyo box to return to the starting position
Challenge yourself by using a plyo box that is lower to the ground as you become stronger
For progression 2, you're going to utilize the plough box to help simulate the bottom position of the pistol squat
Place your right foot up on top of the box and with as much control as possible
Push through your heel to bring yourself to the top position of the movement
Be careful to not use momentum to get yourself off the ground
If you have a hard time with this progression find a lower plyo box
While progression three you're going to utilize a sturdy pole or tools such as the TRX to help assist you with the exercise
Try your best to loosely grasp the pole or TRX and only rely on it when you absolutely need it in
Our last progression progression four you're gonna grab a light dumbbell and use it to help balance yourself throughout the movement
Hold the dumbbell with both hands and extend your arms out in front of you keeping the weight over your foot.
I hope you guys enjoyed this exercise demonstration
If you have any more questions about the exercise
You can leave a comment in the comment section below or join us in the forum section over here on Scotthermanfitness.com
if you want to add this exercise to your workout routine
Try adding 12 to 15 repetitions per side to your next leg workout 3 or 4 sets for more great tips
exercises routines and recipes be sure to join us on Scotthermanfitness.com and as always
More good stuff coming soon. See you guys